conj upper lower scheme rpe #/6d ppp
push
heavy bp (cg) squat (cs, hb) 4x6 9 1.5 int
medium ohp (bb, s) squat (cs, hb, he) 3x9 9 1.5 vol.t
light ohp (mach) legpr (q.sissy) 3x20+ 10 3 vol.d
pull
heavy pu (sup) rdl (btk bl) 4x6 9 1.5 int
medium row supp. nhc 3x9 9 1.5 vol.t
light pu (pr) rdl (def) 3x20+ 10 3 vol.d
vol
ss i pd m. ohp lat raise
inc curls tr ext fr raise
ss split squat l l.curl add/abd
s l.ext s l.curl ghr
3x15+ 10+ 3 vol.d
ppp := preferredProgressionParameter

freq.conj :: [heavy+light.opp-light+medium.opp-light-..]
freq.region :: [lower, upper, ..]
rolling 6